Day 1 – Early Tee (7:30 AM)
Pre-Round (6:00 AM)
- 1 ½ cups steel-cut oats with blueberries, walnuts, chia
- 3 eggs scrambled with spinach
- 16–20 oz water + electrolytes
On-Course (holes 4, 9, 14)
- 2 protein balls (oats, whey, nut butter)
- Banana + 15 almonds
- Beef jerky stick + water
Post-Round (1:00 PM)
- 6 oz grilled salmon
- 1 cup roasted sweet potatoes
- 1 cup broccoli
Dinner (7:00 PM)
- 8 oz lean chicken stir-fry with jasmine rice + vegetables
- Tart cherry juice
Day 2 – Mid Tee (10:45 AM)
Pre-Round (9:00 AM)
- Greek yogurt parfait with 1 cup granola + pumpkin seeds
- 2 boiled eggs
- 16 oz water + electrolytes
On-Course (holes 5, 10, 15)
- Trail mix (¼ cup nuts, seeds, dried fruit)
- Apple slices + almond butter
- Protein bar (20 g protein, <10 g sugar)
Post-Round (3:30 PM)
- 6 oz steak + mashed potato (1 cup) + grilled zucchini
Dinner (7:30 PM)
- Teriyaki chicken + soba noodles + vegetables
- Greek yogurt + tart cherries
Day 3 – Afternoon Tee (1:30 PM)
Pre-Round (12:00 PM)
- Grilled salmon (6 oz) + quinoa (1 cup) + kale salad
- ½ avocado
- 16 oz water + electrolytes
On-Course (holes 4, 8, 12, 16)
- 2 oat-based banana bread slices
- 2 energy bites (dates, oats, nut butter)
- Turkey jerky stick
- Orange slices
Post-Round (7:00 PM)
- Grilled chicken (6 oz) + roasted vegetables + brown rice
Dinner (9:00 PM)
- Baked cod (6 oz) + lentils + spinach salad
- Cottage cheese + tart cherries